Veggie Omelet with Berries

Plenty of studies show that eating breakfast is good for your health. It can help maintain weight loss and even reduce lead poisoning. But a 2011 report found that 31 million Americans still don’t eat in the morning.

Oz Garcia, celebrity nutritionist for stars like Hilary Swank and Naomi Campbell, never skips breakfast. His meal of choice: an omelet made with two organic egg whites, one egg yolk, spinach and tomatoes, with a half-cup of organic berries on the side. “This breakfast has a lot of protein and will help keep you feeling full throughout the day. The omelet contains a healthy serving of vegetables and the berries are a terrific antioxidant,” says Garcia.

Eating protein in the morning can reduce cravings and hunger throughout the day, according to a 2011 study published in Obesity. “Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,” study author Heather Leidy, assistant professor in the department of nutrition and exercise physiology at the University of Missouri, said in a statement at the time.